Good swim. I focused on form and swimming the distance. The 400s felt a bit challenging as I began pushing somewhat hard cuz there was a master swim class next to me and I got caught on the racing mode with those guys ;) After that a settled back on form and swam very comfortable the last 1000 Yds.

good trainer session watching the game. I was happy that it felt very comfortable and I am dialing into my new aero position. If it feels comfortable on the trainer I am confident it will be even better on the road. Anyway, I logged great sessions this week and still feeling strong. I have another 10 days ON (meaning building up steady with sessions) and then 4 days SUPER easy as unload. this coming week will aslo be my 6th and last week of prep base in which I've been only increasing volume and frequency slowly and training 99% at zone 1-2 Next weekend I'll do a run TT by running a 5 miler race and a 1500 swim TT. the week after I'll do my bike FT test. it is all about trainig smart! :)

I didn't wake up as early as plan but it's ok, I needed the extra sleep. Today I'll do my long run, get a hair cut, some errands around the apt and work on coaching plans which is going to take a while! Believe it or not is one of my favorite parts of my weekend as I can get to sit down and go over what sessions were planned and what sessions my athletes actually did. Evaluate logs and power files to find out what worked and what didn’t or just to get a feel of how the athlete is responding to training. It is very cool to help these guys move through the season with all the ups and downs and help them to stay aware of the big picture and learn from them as well.

Like my signature says I consider myself a developing coach mainly because I feel I am constantly learning and improving/adjusting my coaching approach. But knowledge will only help so much; if you don’t get to really know your athletes and interact with them constantly you might be missing vital info and fail to help them accomplish their athletic goals. It bugs me how some people get into coaching with an “I know enough to coach” perspective. I mean it is not rocket science and we all can acquire knowledge quite easy; heck ANYONE can sign up to become a USAT level 1 coach (it is that easy), but the ART of coaching comes down to identifying what will work or what might not for a specific person. You have to consider the specific goals of that person and sometimes you have to get creative in order to better cater those needs.

Since I REALLY need to start piling yds in the pool I decided to bite the bullet and begin swimming early AM, then I'll have 1:15 hrs to take my time and swim 4000+ a session. Of course not every day but at least 3x a week plus 1 moderate and 1 easy, that should give me around 17,000 yds a week. ANYWAY, today I got to the pool at 6:30AM and I couldn’t swim because they had a master swim class, wtf! I asked yesterday if it was open swim that early and I was told was. Oh well, I talked to the swim coach and seem like a nice girl so I might join the class next week. I ended doing a recovery run. Note -  if you don't want people to look at you funny, don't do running drills on the treadmill!

New month for training! I am planning to make February a swim focus month, although I won’t have a specific goal because I don't want to force myself to swim when I am have only been back n the water like 3 weeks. I’ll just shoot to swim 4-5x a week and swim long when feeling good, short en tire and no swimming when in need of recovery. I’ll also continue building up my running to achieve my 6x run a week goal and 2x bike. I am currently on my week 5 back to training and close to complete the 6 week prep base phase. I’ve been basically s/b/r all easy/steady (Z1-Z2) for 6 weeks to let my body adjust to training.  After week 6 it will be time for me to do some functional threshold testing for all 3 sports and evaluate how far I am from where I wanted to be before getting sick. That will give me a better idea whether I should be patient and schedule a big race until June/July or whether I can shoot to race FL 70.3 on May.

Solid swim. I didn't wear a watch to avoid going crazy over pace. I just wanted to go the distance at a easy-steady pace. "1st you get the yardage, then you get the volume, then you get the speed"  <<< That's my scareface voice impersonation>>>

AWESOME RUN! I just focused on running at high Z1 low Z2 and run comfortable. When I got home and downloaded my polar file I was VERY happy to notice my pace which felt comfortable. People, believe what experience coaches tell you (not me, but the Mike R types). Focus on volume first and foremost and allow your body to adapt to running frequent, that IS the best way to become faster. be patient and THEN add some intensity :)

I really missed swimming! I hope to be able to log 3000+ Yds a session pretty soon and start logging 15,000-18,000 Yds a week :)

work is been crazy all day but I am finally off home to get in my trainer ride! today I am shooting got 20 min at 210 watts. just trying to get some of my cycling legs back before I do a FT test in a few weeks as that is going to be the determinant factor whether to sign for FL70.3 or Buffalo Spings 70.3

Nice trainer ride! I manged to hit 20 min at zone 3 or 200+watts which although it was a good little win, it is sad to think that was my pace for a HIM last season :) oh well, it is good motivation to work hard and get my cycling fitness back.

Good swim, I manged to get to 2500 Yds and felt great, that means that my swimming fitness is coming back!!! (maybe my speed will follow in the near future :))

run was ok. my legs were very stiff for most of the run and that's way I don't like to take complete days off. I always feel OFF the next day, hecne I will be only taking unload days and leave rest days when really need it.